Southern Fried Chicken

Mar. 23, 2009 at 7:47pm

Imagine not having to give up fried chicken!  Follow the braising technique in this recipe to enjoy an old favorite.

1 cup low-fat (1%) buttermilk
2 whole skinned and boned chicken breasts, halved
1 cup all-purpose flour
1 1/2 teaspoons salt
1/2 teaspoon pepper
2 teaspoons paprika
2 teaspoons extra-virgin olive oil

Pour buttermilk into a casserole.  Dip chicken in buttermilk, turning once to coat.  Combine flour and seasonings in a paper bag.  Add chicken and shake to coat.

In a nonstick skillet, heat olive oil over medium-high heat.  Add chicken and cook 10 to 15 minutes, turning often to brown evenly.  Add 3 tablespoons of water and cover.  Reduce heat and cook chicken 25 minutes;  uncover and cook 5 to 10 minutes longer, or until chicken is tender. Remove to a serving platter.

APPROXIMATE NUTRITIONAL INFORMATION PER SERVING 
CALORIES - 304
 CARBOHYDRATES - 28 g
 TOTAL FAT - 6 g
PROTEIN - 32 g
 CHOLESTEROL - 75 mg
 SATURATED FAT - 2 g
SODIUM - 392 mg
DIETARY FIBER - 1 g

Posted in Recipes by Joe